Wednesday, 6 March 2013

WARM UP
• 4 sets (get as far as you can in 15 minutes):
1.  "L" Pull Up Variation x 3-5 (tucked or band variation, as required to maintain good form)
2.  Wide-Grip Muscle Up Rows x 2 (butterfly kip practice if unable to butterfly kip)
3.  Tuck Back Lever x 10 seconds (can also be Band-Assisted Back Lever)
4.  L-Sit on Parallettes x 10 seconds

STRENGTH
High Bar Back Squat (HBBS):  2 x 5 @ 70% Squat 1RM – rest 45 seconds, 2 x 3 @ 75% – rest 45 seconds, 3 x 1 @ 80% – rest 30 seconds.

• Notes:  Sets at each percentage should be performed without re-racking the barbell between sets.  Each stated rest is taken with bar on back.  Take 90 seconds rest between each percentage to change weights.

CONDITIONING
5 rounds for total time:
Row 200m
Rest 1 minute
Run 200m
Rest 1 minute

• Note:  Each run/row should be all out efforts (i.e. rest during the programmed rest periods only).

1 comment:

  1. STRENGTH
    High Bar Back Squat (HBBS):
    70%: 115#
    75%: 125#
    80%: 135#

    CONDITIONING
    1) 3 x 200m Run – rest 1:1 between each sprint.
    2) 3 x 200m Run – rest 1:1.5 between each sprint.
    3) 3 x 200m Run – rest 1:2 between each sprint.
    End time= 17:47

    EXTRA:
    SKILL
    10 x 1 Clean First Pull + 1 Hang Clean + 1 Jerk:
    83#, 93#, 103#, 108#+5, 113#, 113# (Clean, failed Jerk) 103#


    STRENGTH
    1a) 3 x 3 Push Press – heaviest possible (treat these like 3 separate attempts at a 3RM), rest 60 sec.

    1b) 3 x 5 Bent-Over Rows (supinated grip) – heavier than last week, rest 60 sec.
    =Ran out of time during lunch, did not finish.

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